High speed workout with less than 30 seconds rest in between sets.

Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 7 reps

Seated Overhead Barbell Presses
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 45kg x 10 reps
4. 50kg(110lbs) x 6 reps

Machine Laterals:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg(66lbs) x 8 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 12 reps
3. 85kg x 10 reps
4. 105kg (231lbs) x 8 reps

Deadlift:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg x 8 reps
4. 110kg (242lbs) x 6 reps
( it's been over a year)
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